High pulls

1# Gymnastic Complex

5 Sets:
3 Bar Muscle-Ups
4 Pull-Ups
5 CTB Pull-Ups
4 Pull-Ups
3 Bar Muscle-Ups

Rest as needed between sets.

2# Conditioning

“Oil Change”
1 Round:
1 Mile Run
50 Toes to Bar
30 Power Snatches (185/135)

KILOS 84/61

3# Midline Conditioning

5 Rounds:
100′ DBall Walk (150/100)
50′ Handstand Walk
25 GHD Sit-Ups

KILOS 68.2/45.5

Squat Clean & Split Jerk x1 EMOM

Week 2/18: 5/3/1 EMOM
Bench Press
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

"Kelly"
Five rounds for time of:
Run 400 meters
30 box jump, 24/20"
30 Wall ball shots, 9/6kg

Amrap 16
12-9-6
Power snatch 40kg
Ogni fine serie 6 lateral
9-6-3
Power snatch 45kg
Ogni fine serie 6 lateral
3-6-9.........ladder +3 fino alla fine del tempo
Power snatch 50kg
Ogni fine serie 6 lateral

50 Du
3000m Run
50 Du
3000m Row
50 Du

2rds
20 high knees
10 lunge
20 jax
10 shoulder taps

WRK(20)
Complete as many rounds as possible in 20:00 mins.
10 body builders
20 db hang to overhead
10m shuttle drops x10
20 sit ups

Finisher
50 double crunch
1:00 samson stretch

For time
15 12 9
Hspu
Ttb
200 di
12 9 6
Hspu con deficit 8 cm
Ctb
150 du
9 6 3
Hspu con deficit 13 cm
Rmu
100 du

High Hang Power Clean 1RM